Three-Minute Routine for Test Day Morning
Each student designs a personal three-minute routine with breathing, mobility and a self-talk phrase to use before a test, then tries it out with a partner. They build their own self-regulation tool from what they have learned in class.
How to play
- Review the menu of options covered so far: breathing techniques, neck and shoulder mobility, hand tense-and-release and positive self-talk (1 min).
- Each student picks three one-minute blocks, puts them in order and writes them on the worksheet with their self-talk phrase (2 min).
- In pairs, one student uses a watch to guide the other's routine exactly as written; then they switch roles (6 min).
- Each student rates their calm from 1 to 10 before and after and fixes on the worksheet whatever didn't work (1 min).
Rules
- Every block must be doable seated at a desk without disturbing anyone.
- Self-talk is written in the positive and present tense, such as «I know what I studied».
- What each student writes is private and isn't read aloud.
Variations
Easier
The teacher hands out a model routine and each student changes only one block.
Standard
A personal three-block routine designed and tested in pairs.
Harder
The routine is adapted for two moments: the night before and the five minutes before walking into the test.
Adaptations
- Autism: get the model routine with picture symbols and choose from set options.
- Visual impairment: hand out a large-print worksheet or record the routine as audio on a phone.
- High anxiety: the teacher reviews the routine privately and suggests starting with breathing.
Learning goals
- Design a personal strategy to manage test stress.
- Choose relaxation and activation techniques based on personal needs.
- Evaluate how well the routine works and adjust it.
Equipment for a class of 25
- worksheets: 30
Teacher tip
Schedule this one or two weeks before end-of-term exams. Coordinate with homeroom so the routine is used in other subjects too.
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